12 Day Detox
It is important to understand that there is not a person, “healer” or a simple pharmaceutical magic bullet that can heal. It is only our own body’s biochemistry intertwined with healthy habits that do the job of healing. Applying food as medicine is a smart way to tap into
our body’s wisdom of self-healing mechanisms. Our biochemistry and metabolism work optimally when we provide them with natural foods, rich in essential micronutrients. Every cell inside every organ in our body must utilize essential micronutrients in order to preserve homeostasis and healthy metabolic equilibrium. And preserving nour brain and body homeostasis is what it’s all about!
This 12 days is designed to optimize your health span by lowering overall systemic inflammation in a safe and effective manner. Our body has a very powerful built-in healing system which comprises our microbiome, the 40 or so essential micronutrients, our
mighty mitochondria, and our immune system. I call them the Fantastic 4! It is important
to understand that at the molecular level, nothing in our body works alone. Everything
is intertwined with everything else inside and outside of us. Damage to any one of the Fantastic 4 means damage and inflammation throughout the body. You see, big things start small. The disease doesn’t just descend on us randomly one given day. Chronic disease always takes years of incubation. It begins small with tiny but constant damage to the Fantastic 4 and this is the root cause of most chronic diseases.
The good news is that the science of nutritional biochemistry provides us with the knowledge to help us use the wisdom of our body to restore our own health. Our protocol focus is not about losing weight, it is about fixing your biochemistry and metabolism. However, a healthy working metabolism will always work on maintaining proper body weight. You will also decrease your abdominal girth, experience more energy, and improve your sense of well-being. Our protocol will get you one step closer to becoming “biologically fit”.
12 day detox schedule;
If you have any allergies to any of the recommended foods, you MUST avoid them.
This Sunday the 9th we stop eating at 6pm.
(we also have a group meeting on zoom at 6pm)
For the first 4 days we do a 4 day Power-Cleanse soup.
(we eat only soup all day long for 4 days)
Bone-broth is a must to achieve success. It has great healing properties, especially to our microbiome, stem cells, and is also good for joints, elasticity, and overall health. We suggest Bone marrow bones, chicken bones broth, or fish bones broth. Once you make it use it as the stock/base for our 4 day soup.
Ingredients for the 4 day soup:
2 cups of cauliflower stalk (set aside flowers for other use) 2 cups sliced carrots
3-5 tbsp extra virgin olive oil
1 1⁄2 cup chopped parsley including stems
2 cups chopped green onion, discard the white part 12 oz of broccoli stalks (set aside flowers)
3 oz baby kale chopped
2 tsp turmeric powder
1⁄4 tsp freshly ground black pepper
1⁄2 cup cilantro
salt to taste
3 tbsp shredded daikon radish (add raw in the serving bowl just before eating) 1 cup broccoli sprouts as a side dish (important)
Sauté carrots and cauliflower in olive oil on low for 10 minutes and then add the other vegetables and spices. Heat and stir for 1 additional minute and add 12 cups of water (bone broth). Bring mixture to a boil, stirring as needed. Cover and simmer for 20 minutes. Remove from heat and add cilantro. Finally, when the soup is served, add 1 tbsp freshly grated daikon radish per serving as a garnish (contains myrosinase). The daikon radish is always added to soup after already served in a bowl.
For beverages: you may consume lemon or herb (try mint, rosemary, or basil) infused water. Again, remember to exclude ingredients that you may have allergies to.
After the initial 4 day power-wash soup:
We continue with an 8 day cleanse.
For these next 8 days the goal is to have all of your meals inside an 8 hours eating window.
For the next 8 days, plan a daily routine of 8 hours eating window and 16 hours of daily fasting into your schedule. We have observed best results if your eating window is earlier during the day (ex: 10am–5pm) as opposed to later in the day (ex. 2pm–9pm). Eat until you feel nicely satisfied, NOT until super full. Don’t worry about counting calories.
First meal Breakfast
Start with a large glass of warm water 1st thing in the morning. If you like to add apple cider vinegar to that, you may. Then Enjoy a big bowl of raspberries, plain yogurt and a spoon of fiber into the mix. (Choose an organic non soluble fiber).
1–2 soft boiled eggs with a BIG bowl of different colored vegetables. Eat them raw or lightly steamed. You may choose your own or choose from this list: Carrots, broccoli, cauliflower, beets, kale, red cabbage.
Dinner for Friday, Saturday, Sunday and Monday.
A plate with fish and olives or avocado only. You can have any fish you like. Ex: salmon, sardines, mackerel, rainbow trout, cod. Prepare steamed or baked. A big bowl of lentils or beans are the vegetarian options. Meat is off the menu on these days only.
The we start our first 36 hour veggies and fruits detox which means eating only fruits and veggies for 36 hours. Before 2 PM: Choose from raspberries, apples, kiwi, tangerine, pomegranate.
After 2 PM: Consume ONLY vegetables for the rest of the day. Eat one or two big bowls of different colored vegetables. Eat them raw or lightly steamed. Herbs, salt and pepper are permitted. You may choose from your own list or choose from this list: Carrots, broccoli, cauliflower, beets, kale, red cabbage, sweet potato (avoid rice, white potato, grains for these days).
Wednesday’s first meal after the 36 hours cleanse: 1–2 soft boiled eggs with avocado and a mix bowl of raspberries, plain yogurt and fiber.
Dinner: A generous portion of grilled meat or 1–3 eggs and a nice plate of fresh tomatoes and basil if you like. Tomatoes can be replaced by olives or avocado if you prefer.
For vegetarians: lentils or beans are the protein options
For dairy free: you may use non-dairy based yogurt. (Almond or soy based yogurts)
*Water is an important part of the detox. Drink plenty of water. Water makes the detox effective and prevents any possible constipation from the cleanse. (use body temperature water if you can)
*Eating raw veggies and whole fruits is by far the most efficient way to restore a community of healthy microbiota and to supply our metabolism with the antioxidants to enhance the cleanse. Try to eat as many raw veggies as you like. If you don’t like to eat raw veggies you can steam them for 3–5 minutes. You can include all of the non-starchy vegetables that you love.
Thursday: Our second and final fruit plus veggies detox. This time we do 24 hours, which means only fruits and veggies for 24 hours.
Before 2 PM: Choose one or a mix bowl of: Raspberries, apples, kiwi, tangerine, pomegranate. (Eat the whole fruit, dont juice it)
After 2 PM: we consume ONLY vegetables for the rest of the day. Eat one or two big bowls of your favorite different colored vegetables. Eat them raw or lightly steamed. You may choose your own list or choose from the following list: Carrots, broccoli, cauliflower, beets, kale, red cabbage, sweet potato. (No rice, white potato, grains)
Water is a big part of the detox. Drinking plenty of water makes the detox effective and helps to prevent a possible constipation from the fiber in the food.
*Drinks during this 8 day cleanse: Water, black coffee and tea are the only drinks.
*In general, you may always add Himalayan salt, black pepper, all herbs and spices that you enjoy to your foods.
Side effects could include: Constipation, low energy, mood change, cravings, mild headache. They will be temporary and are dependent on your current state of wellness.
Enjoy ANY vegetables that you like! Spinach, kale, broccoli, horseradish, cilantro, parsley, garlic, onion, sprouts, carrots, celery, asparagus, beets, basil, tomatoes, arugula, romaine, artichokes, carrots, peppers, tomato, and ginger are all packed with micronutrients. Avocados are a nearly perfect food. Avoid white potatoes and corn.
Note: Eating raw vegetables is by far the best way to fix your metabolism and microbiome (leaky-gut). Please eat as many of your favorite veggies raw if you can to preserve their micronutrient and fiber content. Trust me on this one. Raw vegetables are wicked-awesome for you!
Eating fermented foods will drastically improve your microbiome and leaky gut. Sauerkraut, kimchi, miso, plain yogurt or kefir, brie and gouda cheeses are good options. You can try all but at least choose one or two. Aim to have one or two cups of fermented foods daily.
Seasoning: For salt use only Himalayan or Sea salt. Include any other herb you like such as cracked black pepper, cilantro, mint, rosemary, thyme, bay leaves, etc. Please avoid processed, combination seasonings as they often include unwanted additives.
Optional: first thing in the morning before breakfast, mix one or two tablespoons of apple cider vinegar, juice of 1⁄2 fresh lemon, and a bit of water. Add a dash of Himalayan salt if it suits you. Stir and drink it before breakfast.
Have dinner at any time but remember, all foods should be eaten within a 8 hour window. After the 9 hour window is closed, you will wait 16 hours to eat again. No exceptions. No excuses.
Black coffee, tea, and water are not confined to the 9-hour window and you can consume them as much as you like and at any time. Water infused with fresh herbs (we favor mint, basil, rosemary) or lemon is a great choice. I do suggest that you avoid caffeinated beverages after dinner. Remember, no refined carbohydrate snacks. Snacks are part of the problem.
Additional and optional BIOHACKS:
1) Cold Showers: These are optional so proceed carefully if you are going to include them. Cold showers make us resilient and stronger. They are a very impressive tactic to activate mitochondrial biogenesis. They improve the immune system, relax your body and mind, stimulate weight loss, increase alertness throughout the day, ease stress, lower insulin levels, activate brown fat mitochondrial production which generates heat keeping your body warm and making fat burning more easily. Cold showers improve muscle relaxation and recovery, refine hair and skin, relieve depression, promote good blood circulation, and much more! After you finish taking your normal shower, start by moving the handle little by little to the cold until you reach the coldest. Stay in for as long as you like. The first 3 days are tricky and hard. Thereafter it starts getting easier. Your body will begin to ask for them...Do it as often as you can, the more the better. You are a trooper. You can do it! Don’t underestimate the amazing healing powers of cold showers!
2) Movement: Sitting down is the new smoking! Sitting down for long periods of time shuts down many essential processes in our body. One example is mitochondrial biogenesis which is the process by which our body produces more mitochondria and therefore more energy. This is just one of the reasons why sitting down for too long is directly linked to metabolic problems like weakened muscles, brain dysfunction, posture problems, anxiety and depression, poor blood circulation, heart disease, accumulation of heavy metals and
toxins, chronic body pains and so on. What we need is an ongoing movement. Going to the gym 3-4 times per week will not reverse the metabolic damage produced by an otherwise sedentary life. During the 12 day program, interrupt your sitting and add movement every 20 minutes. It is important to understand that our metabolism will slow down considerably as soon as we sit down, and it will switch from a calorie-burning mode into a fat making machine. On the other hand, moving reverses that process. Moving is life. Moving is healthy.
3) TINY HABITS: Tiny habits truly are the building blocks of our present condition. They make us who we are. Tiny habits are the difference between healthy and unhealthy. Work on steadily exchanging each tiny unhealthy habit with one that makes you better. Create a schedule of healthy habits and try to establish a healthier norm. Remember, it takes time for new habits to stick. Be patient with yourself and you will get there.
HERE ARE SOME HEALTHY HABITS TO CHOOSE FROM: They are optional but effective.
As soon as you wake up and before getting out of bed, take a short moment and think
about the 3 things you love and are grateful for.
After getting up, listen to your favorite music and stretch in the morning for 5–10 minutes.
During your day, if you are sitting, add the habit of getting up every 25 minutes to walk around, jump in place, or just move. Remember sitting down is the new smoking.
Go for a long walk every evening after dinner. (limits post-dinner TV binging)
Consider making breakfast or lunch your main meal of the day instead of dinner.
Try to have your last meal and snacks no later than 6 pm. For those who work the 3rd shift or cannot accommodate this schedule, consume your foods within a 9-hour window. You choose the hours.
Remember your day begins the night before with a restful night of sleep. Stretch for 10 minutes before bed and do the relaxing/breathing exercise.
Keep 16 hours overnight fasting window.
The above is an overall view of a 12 day detox. I know you guys will have questions. Remember that nothing is set in stone and small changes according to each person’s needs In the 12 day detox program are expected. We build this together as we move forward.
Your Coach, Humberto